Yoga is an effective way to build strength and stability in the feet while improving overall balance. Certain poses engage the small muscles of the feet and ankles, helping to support proper alignment and reduce the risk of injury. Regular practice can increase flexibility, enhance circulation, and relieve tension that often builds up from daily activities or improper footwear. Stronger feet contribute to better posture and movement, which benefits the entire body. A podiatrist can assess foot function, address pain, and recommend specific exercises or treatments to complement yoga practice. If you have any type of foot pain, or want to improve foot health and stability, it is suggested that you consult a podiatrist who can treat various foot conditions.

Stretching the feet is a great way to prevent injuries. If you have any concerns with your feet consult with Afsha Naimat-Shahzad, DPM from Leander Foot & Ankle. Our doctor will assess your condition and provide you with quality foot and ankle treatment.

Stretching the Feet

Stretching the muscles in the foot is an important part in any physical activity. Feet that are tight can lead to less flexibility and make you more prone to injury. One of the most common forms of foot pain, plantar fasciitis, can be stretched out to help ease the pain. Stretching can not only ease pain from plantar fasciitis but also prevent it as well. However, it is important to see a podiatrist first if stretching is right for you. Podiatrists can also recommend other ways to stretch your feet. Once you know whether stretching is right for you, here are some excellent stretches you can do.

• Using a foam roller or any cylindrical object (a water bottle or soda can will do), roll the object under your foot back and forth. You should also exert pressure on the object. Be sure to do this to both feet for a minute. Do this exercise three times each.
• Similar to the previous one, take a ball, such as a tennis ball, and roll it under your foot while seated and exert pressure on it.
• Grab a resistance band or towel and take a seat. If you are using a towel, fold it length wise. Next put either one between the ball of your foot and heel and pull with both hands on each side towards you. Hold this for 15 seconds and then switch feet. Do this three times for each foot.
• Finally hold your big toe while crossing one leg over the other. Pull the toe towards you and hold for 15 seconds. Once again do this three times per foot.

It is best to go easy when first stretching your foot and work your way up. If your foot starts hurting, stop exercising and ice and rest the foot. It is advised to then see a podiatrist for help.

If you have any questions please contact our office located in Leander, TX . We offer the newest diagnostic and treatment technologies for all your foot and ankle needs.

A broken ankle is more than just a simple fracture. Without proper treatment, it can lead to long-term problems that affect mobility and quality of life. One possible complication is poor bone healing, which can result in chronic pain or joint instability. Damage to surrounding ligaments, tendons, or blood vessels may also occur, increasing recovery time and impacting function. Infections can develop after surgery or when the skin around the injury is damaged. Arthritis in the ankle joint is another potential long-term outcome, especially if the break involves the joint surface. Early and accurate treatment is essential to reduce these risks and promote full recovery. If you have suffered an ankle fracture or continue to experience pain and swelling after an injury, it is suggested you consult a podiatrist for appropriate care.

Broken ankles need immediate treatment. If you are seeking treatment, contact Afsha Naimat-Shahzad, DPM from Leander Foot & Ankle. Our doctor can provide the care you need to keep you pain-free and on your feet. 

Broken Ankles
A broken ankle is experienced when a person fractures their tibia or fibula in the lower leg and ankle area. Both of these bones are attached at the bottom of the leg and combine to form what we know to be our ankle.

When a physician is referring to a break of the ankle, he or she is usually referring to a break in the area where the tibia and fibula are joined to create our ankle joint. Ankles are more prone to fractures because the ankle is an area that suffers a lot of pressure and stress. There are some obvious signs when a person experiences a fractured ankle, and the following symptoms may be present.

Symptoms of a Fractured Ankle

• Excessive pain when the area is touched or when any pressure is placed on the ankle
• Swelling around the area
• Bruising of the area
• Area appears to be deformed

If you suspect an ankle fracture, it is recommended to seek treatment as soon as possible. The sooner you have your podiatrist diagnose the fracture, the quicker you’ll be on the way towards recovery.

If you have any questions, please feel free to contact our office located in Leander, TX . We offer the newest diagnostic and treatment technologies for all your foot care needs.

Achilles tendonitis is inflammation of the tendon connecting the calf muscles to the heel bone. It is often caused by overuse, sudden increases in physical activity, or wearing unsupportive footwear. Common symptoms include heel or lower leg pain, stiffness, and swelling, especially after periods of rest or intense movement. Risk factors include having tight calf muscles, flat feet, and repetitive stress from running or jumping. A podiatrist can diagnose the condition and create a personalized treatment plan that may include stretching exercises, proper footwear, orthotics, or advanced therapies to reduce inflammation. If you have any of the above symptoms, it is strongly suggested that you promptly consult a podiatrist who can accurately diagnose and treat Achilles tendon injuries.

Achilles tendon injuries need immediate attention to avoid future complications. If you have any concerns, contact Afsha Naimat-Shahzad, DPM of Leander Foot & Ankle. Our doctor can provide the care you need to keep you pain-free and on your feet.

What Is the Achilles Tendon?

The Achilles tendon is a tendon that connects the lower leg muscles and calf to the heel of the foot. It is the strongest tendon in the human body and is essential for making movement possible. Because this tendon is such an integral part of the body, any injuries to it can create immense difficulties and should immediately be presented to a doctor.

What Are the Symptoms of an Achilles Tendon Injury?

There are various types of injuries that can affect the Achilles tendon. The two most common injuries are Achilles tendinitis and ruptures of the tendon.

Achilles Tendinitis Symptoms

• Inflammation
• Dull to severe pain
• Increased blood flow to the tendon
• Thickening of the tendon

Rupture Symptoms

• Extreme pain and swelling in the foot
• Total immobility

Treatment and Prevention

Achilles tendon injuries are diagnosed by a thorough physical evaluation, which can include an MRI. Treatment involves rest, physical therapy, and in some cases, surgery. However, various preventative measures can be taken to avoid these injuries, such as:

• Thorough stretching of the tendon before and after exercise
• Strengthening exercises like calf raises, squats, leg curls, leg extensions, leg raises, lunges, and leg presses

If you have any questions please feel free to contact our office located in Leander, TX . We offer the newest diagnostic tools and technology to treat your foot and ankle needs.